Prowler fitness tool

You can attach a harness to your waist and have the option of moving backward, forward, or sideways to work different parts of your lower body and core, or you can hook a rope to the sled to pull it with your upper body. This lateral banded drag featured below is an excellent example of how you can do a lateral prowler exercise for a different part of your body.

This move exactly replicates defensive slides for basketball and baseball players. Also, making progress with the prowler sled is exceptionally straight forward: you can cover a greater distance, add more weight, go faster, or do prowler exercises for a longer time. The prowler sled is suitable for virtually all fitness levels because of how simple it is but how intense it can be.

Although there are a lot of great exercises that improve your body in a variety of ways, prowler exercises are unique because they can build both strength, power, and speed. Normally, some exercises are better for strength, some are better for maximal speed, and some are better for power.

However, prowler exercises can do all of these in one workout! This will provide a tremendous carryover effect for sports and movement where you are needed to perform explosive and dynamic movements such as sprinting, bounding, changing direction, jumping, planting, and others. In fact, prowler sled exercises are a great measuring tool for maximal power for athletes. Based on one study published in the Journal of Sports Science,.

One of the problems with a lot of intense exercises is that they cause too much fatigue and make your muscles too sore. Due to that, you can only do them rarely in your workout routine. The prowler sled is different because although it is an intense and effective exercise , it does not have an eccentric phase, so your muscles will not become as fatigued or sore! You would certainly get tired and a feeling of exhaustion, but you probably will not get severe muscle soreness. Because prowler exercises put less wear and tear on your body, you can do prowler workouts more frequently, add more volume to your prowler workouts, and you can even train at a higher intensity without the risk of suffering from injuries, and severe soreness.

Prowler sled workouts are some of the best cardio workouts , and you can do them to improve both your anaerobic conditioning and aerobic conditioning at the same time! For anaerobic conditioning, you do your prowler exercises with a heavier weight over a shorter distance and lengthen your recovery time between sets. To develop aerobic conditioning with the prowler sled, you use a lighter weight and do longer reps or multiple shorter reps with shorter rest time.

You can also use the prowler sled for aerobic or anaerobic conditioning by adding it to HIIT workouts or doing prowler complex workouts. Not only are prowler exercises safe and effective, but prowler sled training actually helps prevent injuries as well! Because it is such a safe and effective exercise, the prowler sled is a great tool for both injury prevention and rehabilitation.

Repeat as many times as required. Wrap the battle rope around the prowler, hold onto it with two hands and walk backwards, pulling the prowler with you. This exercise can be made much harder with extra weight on the prowler and you can adjust the speed with you do the pulling.

Another exercise incorporating the battle rope. Loop it around the prowler, grab it by both handles and walk away from the prowler, dragging it behind you.

This can be made harder with more weight or a faster pull. This is a way you can incorporate the prowler into partner workouts — stand at opposite ends and push from one to the other. Can be done with as many participants as you want. These are brutal but very effective — set three cones out at 5m, 10m and 15m from a start line. Push the prowler to the 5m cone and back, then to the 10m cone and back and finally the 15m cone and back. These are excellent as a finisher. The idea is to pull the prowler as far as you can with each row.

These are great for building back strength and power. In short, anyone who is able to! If you have the ability to push a prowler you should go for it and use these prowler workout ideas as a starting point. You can put prowler workout ideas into your sessions where you see fit, largely.

I will sometimes use them as the main item of kit in a workout, but typically this will include the use of the ropes to add an upper body element to the session. The purpose of a workout finisher is to end a session with a high intensity calorie burn, not spend ages slowly building up to a high intensity. Go hard and fast with little rest in between sets. Click the image below to download…. Put tension on the straps and pull the prowler toward you, keeping your chest up and squeezing your shoulder blades together.

Take a giant step back and repeat the row. Continually row and back pedal for 30 yards. How to do it : With the harness attachment around your waist and clipped on the prowler, laterally shuffle yards, keeping your hips and toes in line and core engaged. Without any rest, lateral shuffle back facing the same direction.

How to do it: Tie a battle rope to the center of the prowler. With the rope stretched out all the way, pull the prowler hand over hand while seated with your legs outstretched. Keep as upright as possible while engaging your core with each pull. As a result, it is suitable for virtually all fitness levels, and will absolutely help people fast track their way to achieving their goals. It offers the benefits of extremely advanced forms of training, yet is so simple to use.

The Prowler sled is a great tool for losing body fat, adding muscle, and getting shredded. The many variations of the sled will kick your metabolism into overdrive, and will turn your body into a fat burning machine.

The Prowler sled is also great for muscle hypertrophy, and will help you achieve a svelte and athletic appearance. This will have a tremendous carryover effect to sports and movements where you are required to perform explosive and dynamic movements like sprinting, jumping, bounding, planting, changing direction, and so forth.

Unlike most other pieces of equipment, the Prowler sled is very specific in nature to running, and has a massive carryover effect. Unlike running, you cannot cheat with your form. In order to get the sled to move, you need to perform the exercise with impeccable technique, yet it is relatively simple to do. As a result, you will establish proper motor patterns, and will strengthen the muscles that are critical for running.

This includes the muscles in the feet and lower legs, quads, hamstrings, glutes, and core. The Prowler sled will dramatically improve your ability to accelerate in all directions, which will improve your quickness, and your acceleration technique. Many sports are anaerobic in nature.

The Prowler sled allows you to improve your anaerobic conditioning by performing sprints that are short in duration and high in intensity, and that last between a few seconds to two minutes. With the Prowler sled, you can also improve your aerobic conditioning. You can achieve this by performing reps that are longer in duration, or by performing many shorter pushes with very little rest between sets, or by using the sled in conjunction with other exercises as part of a conditioning circuit.

This type of training is extremely intense, yet does not thrash your muscles and joints the way regular running does, particularly running that is done on turf, a court, or cement. The Prowler sled is extremely versatile and allows you to train a variety of movements. You can push the sled, you can pull the sled, you can run forward, backward, or sideways, you can position your hands up high and be in a more upright stance, or you can position your hands lower and be in a more horizontal stance.

You can also perform rowing or pushing movements with the sled. The Prowler sled is a great tool to use as part of your performance enhancement and injury prevention arsenal, and it can even be used to rehabilitate injuries. The Prowler sled is extremely beneficial as it dramatically enhances the strength and stability of the entire body, most notably, the legs, including the lower legs and feet. While this has obvious benefits in terms of performance and aesthetics, it is also extremely important in preventing joint sprains that result from lack of stability.

When you are required to run, jump, stride, plant, and change direction, if you lack stability and strength in your lower legs and feet, you will be extremely vulnerable to injuring yourself.

Using the Prowler sled will also help safeguard your body against chronic injuries such as Achilles tendinitis, planter fasciitis, or other injuries that can result from weak feet and lower legs. Like any exercise, using proper form with the Prowler sled is essential as it will allow you to perform the exercise safely and effectively. Many people assume that you just grab onto the sled and push. It is not quite as cut and dry as that.

The toughest part is getting the sled to move, so having the stability and rigidity from the very start will allow you to push a significantly heavier amount of weight, and more explosively. To perform properly, ensure that you take care of the following:. Grip : Firmly grip the sled. Some prefer to hold higher up, others slightly lower. Foot Stance : Set your feet up so they are the same width as your running stance.

When you stride, make sure that your feet remain the same width apart the entire time. Also, it is important that you drive through your forefoot, and make sure that all of your toes remain in contact with the ground.

This will provide you with a much sturdier base, and will provide you with the stability that you need to generate more power. Alignment : Make sure that your body remains in proper alignment from the head to feet. The spine from the lumbar to cervical region should remain in neutral alignment, your joints in your upper body should remain stacked, your torso and pelvis should face ahead, and your knees should remain in line with your feet the entire time.

Breathing and Core : Before you go, take a deep breath into your belly and surround your spine with air degrees of air , brace your core, and drive with your legs. Keep your core braced the entire time.

This will provide you with the pelvic and spinal stability that you need, and will allow you to generate a lot of force with your lower body. Inappropriate Foot Width : When many people stride, instead of maintain their natural running stance, they make the mistake of placing one foot directly behind the other, like walking on a tightrope. When you move this way, you are providing yourself with an extremely narrow base, which will significantly reduce your performance, including the amount of weight you are able to push, and the speed at which you are able to do so.

Not Keeping All Toes in Contact with the Floor : Make sure that you keep all toes spread and in contact with the floor as this will increase the stability of your base. Allowing one or more of your toes to leave the floor, particularly the big toe or baby toe, can cause the arches of the feet to drop, the ankles to invert or evert, and the knees to deviate medially and laterally.